My Top 5 Tips For Better Sleep

Dr Leisa

Do People Get Enough Sleep?

According to the CDC approximately 35% of adults don’t get enough sleep. That’s 1 in 3 adults! It’s recommended to get about 7 hours of sleep per day. Even if people are getting the recommended 7 hours of sleep per day, most aren’t getting the right quality of sleep. There are different stages and types of sleep I won’t go into, but I’ll try and give you tips on how to get the best sleep possible for good health. Many even take over-the-counter cold and allergy remedies to fall asleep. This is not healthy, nor is it necessary for a good night’s sleep.

Effects of sleep deprivation may lead to serious conditions that include, memory issues, trouble thinking, mood changes and irritability, hypertension, risk for diabetes, heart disease, and even an increased risk for Parkinson’s.

Is Too Much Sleep Bad For You?

Yes. Studies show that getting more than 8 hours of sleep has been linked to cardiovascular disease and stroke. Following my 5 easy steps, can help you not only get the right hours of sleep, but the right quality as well.

  1. Get on a regular schedule. Be sure and get at least 20 minutes of sunlight per day. Sounds easy in Phoenix, but there are people who work inside, and work alternate shifts who don’t get enough of natural sunlight. Be sure and set a schedule for your sleep. This allows chemicals in your body to get into the correct rhythm to help you sleep. Your bed should be used for 2 things only. Sleep, and romance. Your body needs a specific place for sleep, and should not remind it of work.

  1. Avoid using computers, smart phones, tablets, and TVs one to two hours before sleeping. The artificial light can alter brain alter brain activity, and disrupt sleep hormones like melatonin. If you must work on these devices before bed, get blue light blocking glasses that will maintain the balance of the body’s rhythms. This is important especially if you use these screens after dark as the blue light suppresses melatonin production.

  1. Relax your mind. We all know that he busy mind interrupts our sleep, but if we can clear our minds before bed, our quality of sleep will be much better. Writing down what’s bothering you before going to bed will help clear your mind so you can relax and get a better night’s sleep.

  1. Do gentle stretching or yoga before bedtime. This not only relaxes your mind, but your muscles as well. I emphasize gentle, as heavy exercise before bed will raise your heart rate and interfere with sleep. You will go to sleep feeling better once you have stretched. Meditation is also great to relax the mind. Meditation can be done any time of the day to get that benefit .

  1. Find out why you’re not sleeping well. Speak to someone who works with sleep issues. I ask my patients specific questions regarding their sleep. Do you have a hard time falling asleep? Do you wake up too early? Do you toss and turn? These are just to name a few. Another thing I recommend is having bloodwork done. Once I look at hormones and other blood chemistry, I can find out which medical grade, non habit-forming supplements will work for you. Often times people read about a new product and rush right out and buy it, whether it be at the pharmacy or health food store. What works for your friend may not work for you. There are even simple tests I can do in my office to determine which sleep supplements or treatments you may need.

I hope these tips help to help make it easier for you to get not only the right amount of sleep, but the quality of sleep you need to stay healthy and hopefully prevent medical problems later.

Any questions regarding my articles please email me at

Leisa-Marie Grgula, D.C.

Chiropractic Physician

Accurate Care Pain Relief Center

21043 N. Cave Creek Rd. #A9

Phoenix, AZ 85024